Hearty Vegan Stew
User Reviews
4.6
45 reviews
Excellent
-
Prep Time
10 mins
-
Cook Time
10 mins
-
Total Time
55 mins
-
Servings
4
-
Calories
223 kcal
-
Course
Main Course
-
Cuisine
European
Hearty Vegan Stew
Report
This hearty Vegan Stew recipe is SO flavourful, easy to make and slimming friendly too. Packed with mushrooms, carrots, squash and lentils and so easy to make.
Share:
Ingredients
- Olive oil cooking spray or olive oil
- 1 large onions , sliced
- 4 garlic cloves , minced
- 1/2 tbsp dried thyme
- 1/2 tbsp brown sugar (or sweetener for a slimming version)
- 1 tsp salt
- 1/4 tsp ground black pepper
- 8 portobello mushrooms , sliced
- 2 tbsp tomato paste
- 3 carrots , cubed
- 1 cup (150g) butternut squash, peeled and cubed
- 1/2 cup (100g) brown lentils, rinsed
- 1/4 cup (60ml) red wine
- 1/4 cup (60ml) balsamic vinegar
- 2 cups (500ml) vegetable stock, more if pan is getting dry
- Fresh rosemary to garnish
Add to Shopping List
Instructions
- Mist your casserole with cooking spray (or use olive oil). Add the onions, salt, pepper, thyme and brown sugar and cook over low heat for 5 minutes until onions are slightly softened.
- Add the minced garlic and mushrooms and sauté for five minutes until the mushrooms have started to colour.
- Pour in the red wine and balsamic vinegar and bring to a simmer. Stir in the tomato paste.
- Add the squash, carrots and lentils and vegetable stock and bring to a simmer.
- Slow cook over low heat, stirring occasionally, for about 30 minutes or until the lentils are soft.
- Check the seasoning and add salt and pepper. Garnish with chopped rosemary and serve.
Notes
- SERVING SUGGESTIONS This stew is delicious served over mashed potatoes or rice – especially brown rice - but you can also eat it on its own.
- SERVING SUGGESTIONS This stew is delicious served over mashed potatoes or rice – especially brown rice - but you can also eat it on its own.
- HOW LONG WILL THIS STEW KEEP? Leftovers keep incredibly well in the fridge for up to four days. Make sure to reheat until piping hot all the way through when serving leftovers, adding a little water if needed.
- HOW LONG WILL THIS STEW KEEP? Leftovers keep incredibly well in the fridge for up to four days. Make sure to reheat until piping hot all the way through when serving leftovers, adding a little water if needed.
- FREEZING INSTRUCTIONS Wait until the stew has cooled down then divide into freezer containers and consume within 6 weeks. Defrost in the fridge overnight before reheating.
- FREEZING INSTRUCTIONS Wait until the stew has cooled down then divide into freezer containers and consume within 6 weeks. Defrost in the fridge overnight before reheating.
- IS THIS VEGAN RECIPE SLIMMING FRIENDLY? Yes this stew is suitable for popular weight loss diets like Slimming World and Weight Watchers. Replace the wine with more vegetable stock and use Sukrin Gold instead of brown sugar. There’s approximately 220 calories in one portion and 8 WeightWatchers SmartPoints (without any sides like mash etc).
- IS THIS VEGAN RECIPE SLIMMING FRIENDLY? Yes this stew is suitable for popular weight loss diets like Slimming World and Weight Watchers. Replace the wine with more vegetable stock and use Sukrin Gold instead of brown sugar. There’s approximately 220 calories in one portion and 8 WeightWatchers SmartPoints (without any sides like mash etc).
- Please note I am not affiliated in any way with Slimming World or Weight Watchers. These weight loss plans are often updated in line with latest nutritional guidance and may change so for accurate information it is best to join as a member.
- Nutritional information is always approximate and will depend on serving sizes and quality of ingredients.
Nutrition Information
Show Details
Calories
223kcal
(11%)
Carbohydrates
40g
(13%)
Protein
12g
(24%)
Fat
2g
(3%)
Saturated Fat
1g
(5%)
Sodium
1211mg
(50%)
Potassium
1281mg
(37%)
Fiber
13g
(52%)
Sugar
14g
(28%)
Vitamin A
11504IU
(230%)
Vitamin C
16mg
(18%)
Calcium
79mg
(8%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 223 kcal
% Daily Value*
| Calories | 223kcal | 11% |
| Carbohydrates | 40g | 13% |
| Protein | 12g | 24% |
| Fat | 2g | 3% |
| Saturated Fat | 1g | 5% |
| Sodium | 1211mg | 50% |
| Potassium | 1281mg | 27% |
| Fiber | 13g | 52% |
| Sugar | 14g | 28% |
| Vitamin A | 11504IU | 230% |
| Vitamin C | 16mg | 18% |
| Calcium | 79mg | 8% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.6
45 reviews
Excellent
Other Recipes
You'll Also Love
Beef daube or Provencal/French beef stew
European, French, International, Provenzal
4.8
(114 reviews)
